21/9
A.
Take 25-30 minutes to build to today’s 1-RM Deadlift
B.
Complete as many rounds and reps as possible in 8 minutes of:
8 Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (22,5/15 kg – Left)
8 Single-Arm Dumbbell Hang Clean & Jerks (22,5/15 kg – Right)
22/9
Tabata
23/9
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike (or Rowing, Ski or Bike Erg)
10 Burpee Box Jump-Overs
24/9
A.
Every 90 seconds, for 15 minutes (10 sets) of:
Bench Press x 3 reps @ 20X0
Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.
B.
Five rounds for time of:
30 Double-Unders
15 Push Presses (43/30 kg)
15 Push-Ups
25/9
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (20/15 kg)
Kettlebell Swings (24/16 kg)
Wall Ball Shots (9/6 kg)
Box Jumps
27/9
Four sets of:
Front Squat x 2 reps @ 90%
Rest 15 seconds
Front Squat x 4 reps @ 80%
Rest 2-3 minutes
B.
For time:
50 Calories of Rowing on Concept 2
40 Toes to Bar
30 Power Cleans (52/35 kg)
20 Front Squats (52/35 kg)
10 Bar Muscle-Ups (or 20 Strict Pull-Ups)
